06/23/21: Wednesday

Today’s Workout

Warm Up

• 5 Inchworm + Press Up
• 10 Two Breath Glute Bridges
• 15 Straight Leg Sit Ups
• 20 Lunges w/ Torso Rotation
• 25 Deadlifts (Slow Negative)
• :30 Hollow Hold

Strength

• Build to a 1 rep Max Deadlift (last done 11/16/20)

Conditioning – “Casa Bo-knee-ta”
30 – 20 – 10

• Cal Row|Ski|Bike
• Mixed Grip Lunges (alt as desired – rx: 40#|25#  crx: 50#+|35#+)

Accessory
3 Sets

• 10 Bulgarian Split Squats (Each Leg)

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Barbell

• Lifts
  • EMOM 6: Jerk Dip + Jerk:
    • 60% – 2 + 2(2)
    • 65% – 2 + 2(2)
    • 70% – 2 + 2(2)
  • Snatch Pull + Snatch:
    • 55% – 1 + 2
    • 60% – 1 + 2
    • 65% – 1 + 2
    • 70% – 1 + 2
    • 75% – 1 + 2(3)
• Accessory
  • Snatch RDL
    • 95-105% – 6(3)
  • 3 x :45 Plank Holds (weighted)